It may be hard for a senior to motivate themselves to exercise when they are experiencing an arthritis flare-up. However, according to the Arthritis Foundation, exercise may be the best way to improve your overall activity level and manage the pain.

Learn more about seven gentle exercises that you can pursue to improve your health and reduce your arthritis pain, without causing more stress to sensitive joints.

Before You Begin Exercising

All seniors should talk to their doctor before they begin a new exercise regime. Your doctor may want to test your cardiovascular health before you begin. They may also have valuable advice about exercises that are best for you considering your health conditions.

When you begin exercising, you should spend several minutes warming up whichever part of your body you are going to work – and be sure to exercise your left and right sides equally.

If at any time during exercise you feel pain, you should stop. Physiotherapists can help those who are struggling to exercise without pain.

Arthritis in the Hands or Wrists

1. Fist Close: Maintaining finger flexibility is key for those with arthritis in the hands. This simple exercise can help. Simply ball your hand into a fist, slowly if it is challenging. Hold your hand in a fist for five seconds, or as long as you can. Release and repeat.

2. Wrist Bends: Some with arthritis find that their wrists get stuck or can’t bend as far as they need them too. This exercise can help, when practiced regularly. Place your elbow on a tabletop, with your hand pointing to the ceiling. Slowly push back your open palm with your other hand. Don’t push so hard you feel pain, but do try to go as far as you can. Hold for five seconds and release. Now push your hand forward, hold for five seconds and release.

3. Make an “O”: This last exercise may be a challenge if you have very serious arthritis, but it can also be very useful. Attempt to make an “O” shape with your hand. Hold your fingers together, bend your thumb, and gently try to touch your thumb to your index finger. You will get better at this exercise with time.

Arthritis in the Hips or Knees

4. Sitting Stretch: This exercise will gently move your hips and as a bonus, stretch your leg muscles. Sit on the floor with your legs extended in front of you. Slowly bend forward at the hips and reach for your feet. Most likely, you will not be able to reach very far at first, so don’t push yourself. Over time you will become more flexible.

5. Step-Ups: Gently bending your knee will help relieve pain. You don’t need special equipment to do this. Instead, find the nearest staircase. Hold on to the banister for balance, if necessary, and step one leg onto the bottom step, then the other. Move backward off the step and repeat.

Arthritis in the Ankles or Feet

6. Ankle Circles: Seniors may wish to hold onto the side of a chair, for balance, when they try this exercise. Stand up and raise one foot off the floor. Point your toe and draw a circle. This moves your ankle through its full range of motion. Draw five circles and then change direction. Be sure to do the other ankle too.

Arthritis in Multiple Areas

7. Swimming: It can be especially challenging to exercise when you have arthritis in multiple joints. One way to relieve pain and move all of these suffering joints is by swimming. Water takes the weight off all of your joints so you can move them further with less pain. If you can no longer swim, or don’t enjoy it, you can join water aerobic classes where you spend most of the time standing on the bottom of the pool.

It may be a challenge to adjust to a new exercise at first. However, seniors with arthritis have a lot to gain from trying a few gentle exercises a day.

How do you deal with your arthritis pain? Which gentle exercises are your favorite? We’d like to hear your suggestions in the comments below.

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Did you know that Medicare has an ombudsman to help you resolve complaints you may have about your healthcare? Congress created the job of Medicare Beneficiary Ombudsman to assist people with Medicare with their inquiries, complaints, grievances, appeals, and requests for information. The Medicare Beneficiary Ombudsman also shares information with Congress, the Secretary of Health and Human Services, and other organizations about what works well and what doesn’t work well to improve the quality of the care you get through Medicare.

If you need help with a Medicare-related inquiry, there are several ways you can get help.

2. Call 1-800-MEDICARE (1-800-633-4227). TTY users should call 1-877-486-2048. If your concern is related to Original Medicare, or if your plan was unable to resolve your inquiry, contact 1-800-MEDICARE for help.

3. Contact the SHIP. The State Health Insurance Assistance Programs (SHIPs) provide free, high-quality counseling to people with Medicare regarding their benefits, coverage, appeals, and complaints. SHIP counselors are volunteers who often have Medicare themselves, so they know the issues and they’re not trying to sell you anything. Find your local SHIP at https://www.shiptacenter.org/

4. Contact the Medicare Beneficiary Ombudsman. If you have been unable to resolve your concern with your plan or 1-800-MEDICARE, ask a 1-800-MEDICARE representative to submit your complaint or inquiry to the Medicare Beneficiary Ombudsman. The Ombudsman will help to ensure that your inquiry is resolved appropriately.

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Lincoln City Libraries will host four free Stop the Bleed training classes in May. The courses coincide with Stop the Bleed Month, a nationwide campaign to highlight emergency first aid training. Classes are limited to 20 participants each. Call 401-441-8503 to register. The training schedule is as follows:

According to the American College of Surgeons, citizen responders will almost always be first on the scene of an emergency medical situation, no matter how quickly professional emergency responders arrive. Because an injured person can die from blood loss within minutes, those nearest to someone with life threatening injuries are best positioned to provide first care.

The training program is presented by the City of Lincoln Risk Management Division and Bryan Health. Training is appropriate for teens and adults and lasts about an hour.

Read this if you are a senior in Lincoln Nebraska. Aging Partners invites senior citizens and the general public to attend a variety of senior-focused activities and classes in Lincoln and Lancaster County from April 8 through April 14:

For information on classes or to register, call 402-441-7575. Roundtrip transportation is available for senior center meals and activities in Lincoln only by calling the centers directly (phone numbers listed in meal schedule). For more information on senior center events and activities, visit lincoln.ne.gov (keyword: My Center News) or call 402-441-7158

The Diabetes Self-Management Workshop is a six-week course for adults with diabetes, their family members and friends. At Hillcrest Firethorn Health Services 8601 Firethorn Lane Tuesdays, 1 to 3 p.m. April 16 through May 21

New six-week session! Please register early. Classes that do not have sufficient enrollment will be canceled. To register, call Aging Partners Health and Fitness Center at 402-441-7575.

Learn about diabetes including:

What to eat and when to exercise.

Monitoring your blood sugar.

Foot care.

Communicating with family and your health care provider.

Low and high blood sugar.

Tips for dealing with stress.

How to set small and achievable goals.

Overview of relaxation techniques.

How to increase your self-confidence.

Feel better and take charge.

This workshop is offered at no cost, but a suggested contribution of $4 per class is appreciated!

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Aging Partners invites seniors and the public to area senior centers in April for “Colorful Magic by Bruce,” featuring Lincoln magician Bruce Jacoby. The schedule is as follows:

Monday, April 1 at 10:15 a.m., Downtown Senior Center, 1005 “O” St.

Thursday, April 11 at 10:30 a.m., Bennet Senior Center, 970 Monroe St. (located in the American Legion Hall).

Wednesday, April 17 at 10 a.m., Hickman Senior Center, 115 Locust St. (located in the Hickman Community Center).

Monday, April 22 at 10 a.m., Firth Senior Center, 311 Nemaha St. (located in the Firth Community Center).

Lunch will be served following all four events. To make lunch reservations, call 402-416-7693 at least two days in advance. The magic shows are free, but there is a $4 suggested contribution for lunch for those age 60 and over and an $8 fee for those under age 60.

Saving Your Family Treasures workshops are planned for March 29 and 31 at the University of Nebraska State Museum at Morrill Hall. Smithsonian experts will demonstrate how to handle, dry and clean damaged objects and share tips on personal safety, prioritization and preservation options. (Smithsonian Cultural Rescue Initiative)

SMITHSONIAN INSTITUTION TO HOST WORKSHOPS ON SAVING HEIRLOOMS

Lincoln, Nebraska, March 26, 2019 – The University of Nebraska State Museum and History Nebraska are teaming up with the Smithsonian Cultural Rescue Initiative to host workshops on how to preserve damaged personal heirlooms after natural disasters, such as recent flooding across the region. Workshops are 2 to 3:30 p.m. March 29 and 31 at Morrill Hall. The workshops are free and open to the public.

When homes are damaged and lives are upended, treasured keepsakes such as artwork, photos, personal papers and other family heirlooms become more cherished. Even in the aftermath of a disaster, these treasures may be salvageable.

Individuals can attend one of the Saving Your Family Treasures workshops in person or via a video-conferencing session. Additional information will be provided to those who connect online.

Smithsonian staff will be in Nebraska to provide the workshops. The Smithsonian is part of the Heritage Emergency National Task Force, a partnership of more than 40 national service organizations and federal agencies whose mission is to protect cultural heritage in states, tribes, territories and communities from the damaging effects of natural disasters and other emergencies.

The workshops will include a formal presentation followed by a question-and-answer period. Smithsonian experts will demonstrate how to handle, dry and clean damaged objects and share tips on personal safety, prioritization and preservation options.

Due to safety concerns, attendees are asked not to bring damaged objects to the workshop. If there are specific questions about personal heirlooms, attendees are encouraged to bring images of each item to discuss with the preservation experts.